Marathon pacing can be the difference between a personal record and a DNF. You can use the pacing charts below show you at what pace-per-mile you’ll need to run to secure your goal race time.
Each mile is tracked so you can also determine your perfect pace to hit your half-marathon goals. Also highlighted are 5 km and 10 km goal times and the pace required.
Choose Your Marathon Pace Chart
The charts are categorised for your goal marathon time. They are in PDF format, click on the links below, to view, save or print them.
Target time: 2:15-2:45 hrs Marathon Pace Chart PDF
Target time: 2:45-3:15 hrs Marathon Pace Chart PDF
Target time: 3:15-3:45 hrs Marathon Pace Chart PDF
Target time: 3:45-4:15 hrs Marathon Pace Chart PDF
Using Marathon Pace Charts
Before you rush off and start using these charts, it's important to be realistic about setting your marathon goals.
Avoid the temptation to pace yourself for a time you'd "like to achieve", based purely on hope. This is usually the path to failure.
A better solution is to set yourself feasible marathon goals based on recent race times, or times set in training. In our marathon training plans, we include fitness tests every 8-weeks that can help you do this.
You can also check out Phil's blog post about predicting marathon times using previous race results. This will help you decide which pace is most suitable for you on marathon race day.
This article was based on information from our blog post here:
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